Push-Up Power: Ultimate Variations to Sculpt Chest, Shoulders & Triceps
Home | Single Workout | Beginner: 4 exercises
This push-up-centered workout is designed to build strength and definition in your upper body, focusing on the chest, shoulders, and triceps through a variety of push-up variations. Structured to enhance muscle endurance and stability, the workout kicks off with the classic push-up to warm up your muscles and establish proper form. For three sets of 10 reps, ensure your body is in a straight line from head to heels, engaging your core and glutes, and elbows tucked at a 45-degree angle to your body as you lower yourself to the ground.
As we progress to Pike Push-ups, we'll shift the emphasis towards the shoulders by elevating the hips into a pike position and performing 3 sets of 10 repetitions. This variation requires you to push downwards, similar to a shoulder press movement, and is exceptional for targeting the deltoid muscles. Next, the Archer Push-up challenges your unilateral strength and stability by extending one arm out to the side while pushing up, alternating sides each rep for 3 sets of 10. This technique not only intensifies the workout for your chest but also involves your core and improves balance.
Finally, Diamond Push-ups are introduced to maximize triceps activation. By placing your hands close together below your chest to form a diamond shape with your thumbs and forefingers, you'll complete 3 sets of 10 reps, concentrating on keeping your elbows close to your body. This variation is particularly demanding on the triceps and also the inner chest. Remember to maintain a full range of motion and controlled tempo during each exercise to maximize effectiveness and reduce the risk of injury. Hydrate well, take short rests in between sets, and focus on breathing to excel in this upper-body regimen.
